10K Training: 10 Zone 3 / Tempo Workouts
SUMMARY
Zone 3 training builds sustained strength and pacing control, ideal for 10K performance. Sitting at 80–87% max HR and RPE 5–6, it teaches you to hold steady effort under rising fatigue. These sessions develop your aerobic engine, focus and ability to stay composed when the race starts to bite.
What Is Zone 3 / Tempo Training?
Zone 3 sits between easy running and full threshold. It’s typically 80–87% of your maximum heart rate and feels like 5–6 out of 10 on the RPE scale. Breathing is deeper, talking becomes limited, and form requires conscious effort to maintain. It’s controlled discomfort, strong enough to require focus, but stable enough to hold for extended periods.
In this zone, you’re building aerobic strength, developing rhythm and learning to stay efficient under increasing load. For the 10K, it’s your endurance gear, where pacing, posture and pressure come together.
Why These Sessions Work
Zone 3 training strengthens your ability to hold effort over time, which is essential for the middle kilometers of a 10K. These sessions improve aerobic efficiency, muscular endurance and mental pacing. They prepare you to run fast without burning out, and to stay sharp when others start to fade. They also form the bridge between easy running and threshold work, helping you progress toward race intensity in a sustainable way.
10 Tempo-Based Workouts for 10K Runners
1. Sustained Tempo Repeats
Builds steady aerobic control over long blocks.
Warm-Up: 12 min jog + drills
Main Set: 2 x 12 min @ Zone 3 (4 min jog)
Cool-Down: 8 min jog
2. Progressive Tempo Intervals
Introduces tempo with space to adjust.
Warm-Up: 10 min jog + 4 strides
Main Set: 3 x 8 min @ Zone 3 (2 min jog)
Cool-Down: 10 min jog
3. Tempo + Surges
Blends aerobic strength with fast form work.
Warm-Up: 12 min jog
Main Set:
20 min @ Zone 3
4 x 20 sec strides (walk back recovery)Cool-Down: 10 min jog
4. Tempo Pyramid
Teaches control through varied durations.
Warm-Up: 15 min jog
Main Set: 5 min → 7 min → 9 min → 7 min → 5 min @ Zone 3 (2 min jog between)
Cool-Down: 10 min jog
5. Tempo Progression
Starts steady and increases pressure gradually.
Warm-Up: 15 min jog
Main Set: 15 min steady → 10 min @ Zone 3
Cool-Down: 10 min jog
6. Long Tempo Repeats
Trains mental focus and sustained form.
Warm-Up: 12 min jog + drills
Main Set: 1 x 20 min @ Zone 3
Cool-Down: 10 min jog
7. Broken Tempo Blocks
Breaks effort to maintain quality without overreaching.
Warm-Up: 10 min jog
Main Set: 3 x 6 min @ Zone 3 (90 sec jog)
Cool-Down: 10 min jog
8. Hill Tempo Session
Adds strength to tempo without exceeding effort cap.
Warm-Up: 15 min jog + hill drills
Main Set: 5 x 3 min uphill @ Zone 3 (walk/jog down)
Cool-Down: 10 min jog
9. Tempo + Easy Blend
Works tempo into a broader aerobic session.
Warm-Up: 12 min jog
Main Set:
10 min easy
15 min @ Zone 3
10 min easyCool-Down: 5 min walk/stretch
10. Tempo with Short Recovery
Teaches pace control under rising stress.
Warm-Up: 10 min jog
Main Set: 5 x 5 min @ Zone 3 (60 sec jog)
Cool-Down: 10 min jog
FAQ: Tempo Training for 10K Runners
How do I know I’m in Zone 3?
You’re breathing steadily but strongly. Talking in full sentences is out. You feel like you’re applying constant pressure, but you’re not close to maxing out.
How long should I stay in Zone 3 per session?
Tempo work typically totals 20–40 minutes of Zone 3 effort per workout, either sustained or broken into intervals.
How do I calculate my Zone 3 heart rate?
Use FLJUGA’s free calculator to get your personalised training zones in seconds. It takes the guesswork out and helps you train with purpose.
FURTHER READING: BUILD YOUR 10K BASE
Running: Beginner’s Guide to 10K Training
Running: Running Zones 1–5 Explained
10K Training: 10 Zone 4 / Threshold Workouts
10K Training: 10 Zone 5 / VO2 Max Workouts
10K Training: 10 Essential Sessions
Final Thoughts
Zone 3 is your control zone. These workouts sharpen your ability to stay composed when effort builds and help you run smarter across longer race distances. For the 10K, tempo training bridges the gap between easy running and full-on racing, giving you the strength, rhythm and pacing discipline to perform with confidence.
How long can you stay strong when the road stretches on?
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.
